Semolina Flour: Nutrition, Health Benefits & Recipes
|
|
Time to read 8 min
Have you ever wondered what is your favourite pasta or pizza made of? Many kinds of pasta are made from semolina flour, a coarse flour made from durum wheat.
Semolina flour is quite versatile and can be used to make many other things, too, and it has many health benefits.
Let’s see in detail what semolina flour is, what semolina flour's nutrition is, where to buy semolina flour, and what to make using it!
What Is Semolina Flour?
Semolina is coarse flour that is made from a hard type of wheat called durum wheat.Durum wheat grains are golden in color, making the milled semolina pale yellow in color. Durum wheat is the hardest type of wheat and has high protein content, which is ideal for gluten formation.
Semolina flour is frequently used in baked products like breads and cakes, and it can also be used to make couscous.
It is found everywhere in the world, but it is most popular in Italy!
Nutritional Value Of Semolina Flour?
Semolina flour's nutritional value is high, and it is a rich source of protein and iron. Sometimes, nutrients are lost during the processing of durum wheat grain to make semolina flour. Food manufacturers can re-add these nutrients to the semolina flour.
Such enriched semolina flour contains higher levels of minerals and vitamins.
The following table shows enriched semolina flour nutrition for 1/3rd cup of uncooked flour:
| Nutrient | Quantity |
|---|---|
| Calories | 198 calories |
| Carbs | 40 grams |
| Protein | 7 grams |
| Fat | < 1 gram |
| Fiber | 7% of the RDI* |
| Iron | 13% of the RDI |
| Folate | 36% of the RDI |
| Magnesium | 8% of the RDI |
| Thiamine | 41% of the RDI |
| Riboflavin | 29% of the RDI |
*RDI refers to the Reference Daily Intake
Is Semolina Flour Gluten-Free?
The answer is no; semolina flour is not gluten-free. Since it is made from durum wheat, it contains protein. One of the proteins is gluten, which makes up around 80% of the wheat protein’s content.
It is easy to mistake semolina four for cornmeal as they have similar golden colors. But, semolina flour is not gluten-free. Even though it is an excellent ingredient in pasta, it is not suitable for people who have wheat or gluten allergies. So, people with certain gluten disorders or wheat allergies should avoid semolina flour and all products made from it.
Uses Of Semolina Flour
Semolina flour mainly contains gluten, which is a protein that gives many types of bread, pasta, and other baked items their structure. Durum wheat semolina flour is one of the best flours for making pasta because of its tough and stretchy nature.
Some of the uses of semolina flour are:
Semolina flour helps the pasta hold its shape while they are getting cooked.
You can make a yummy pudding or hot cereal from semolina flour by mixing it with boiling water, milk, any sweetener, and a dash of vanilla extract.
If you enjoy crispy breads or crepes, you should swap your regular flour with semolina flour. Semolina flour adds crispness to dough recipes.
You can also use semolina flour to make any stew or sauce more thick.
Whenever you roast potatoes or any other vegetable, sprinkle a little semolina flour before roasting. This will give the vegetables a nice crunch and texture.
Health Benefits Of Semolina Flour
-
Low Glycaemic Index
The Glycemic Index (GI) measures the rate at which your body converts food into sugar. Eating foods with low GI has been shown to help people with diabetes. Pasta made from durum wheat semolina has a GI of 47, while pasta made from regular wheat has a GI of 68.
-
Promotes Weight Loss
Semolina flour is rich in many nutrients, so eating it can help people who want to lose weight. The high fiber and protein content in semolina helps in weight loss by improving digestion and making you feel fuller after meals.
-
Supports Heart Health
Eating a diet high in fiber may lower your risk of heart disease. Fiber supports heart health by reducing blood pressure, LDL (bad) cholesterol, and inflammation.
Semolina flour also contains magnesium and folate, two more heart-healthy nutrients. Eating food rich in fiber, magnesium, and folate supports heart health.
-
Improves Blood Sugar Control
Semolina flour is rich in dietary fiber and magnesium, which can help regulate blood sugar. Magnesium increases cells’ response to insulin, and fiber is essential for blood sugar control. Fiber also helps to slow the absorption of carbs into the bloodstream. This helps in controlling blood sugar spikes after meals.
-
Supports Digestive Health
As semolina flour has a high fiber content, it helps promote the growth of healthy gut bacteria. When the gut has a healthy balance of gut bacteria, it leads to better digestion and improved metabolism and immunity. Consuming fiber-rich food also helps relieve constipation and improves bowel movements.
How To Store Semolina Flour?
Compared to other flours, semolina flour has a shorter shelf life due to its high protein content. If you store it in a dark, cool place, semolina flour can stay good for up to a year. You can store it in the freezer to extend its shelf life. Always ensure that the container or pack of semolina flour is tightly sealed. Here is a detailed post on "how to store different types a flour".
Where To Buy Semolina Flour Online?
Most large supermarkets and grocery stores have semolina flour in their baking materials section, usually near all-purpose flour. Whenever you buy it, make sure “semolina flour” and “durum wheat” are listed in the ingredients list on the package or container. You can also buy semolina flour online via any of these links:
Suppose you want to cook healthy meals at home but are short of time or are looking for more convenient ways to include wholesome grains in your meal, especially for making flatbreads or rotis. In that case, you can try using pre-made nutritional flour mixes. Such flour mixes provide a balanced blend of nutrients without needing to measure and mix flour every time.
Semolina Flour Recipes
You can make a lot of things from semolina flour. Let us explore a few delicious semolina flour recipes:
- Semolina Roti : A new way to make your favorite rotis is to use semolina flour instead of whole wheat flour. You can make healthier rotis this way and enjoy them for breakfast, lunch, or dinner.
- Instant Semolina Uttapam : Semolina flour uttapam is a famous South Indian breakfast pancake. It can be made instantly without pre-soaking. It is loaded with vegetables; you can relish it with coconut chutney.
- Semolina Pudding/Sooji ka Halwa : This fragrant halwa is easy to make. You can make semolina pudding in less than 20 minutes, and everyone will love it!
- Semolina Bread : If you like slightly coarse and crusty bread, you should make it with semolina bread. The process is the same; you only have to replace all-purpose flour with semolina flour.
- Semolina Cake : The cake is made from semolina flour and has crunch top and bottom layers but is moist from the inside. You can top it with oranges, strawberries, or any nuts of your choice.
- Semolina Pasta : You can make some great pasta using semolina flour. The process is the same for making pasta with any other flour dough.
- Apple Galette : You can make some fabulous apple galettes with a semolina flour and buttermilk crust that is soft, easy to roll, and nicely golden.
Here is a detailed list of Semolina flour recipes by Epicurious you can try.
Conclusion
You can use semolina flour for a lot of your recipes, and it is easily available online or in any supermarket.
As it is a rich source of iron, dietary fiber, and magnesium, using semolina flour in regular recipes can help in improving your health. The best part is most recipes are very quick and easy to make. So semolina flour rotis or uttapams can be your saviors on busy days when you do not have time but want a comforting, homely meal.
Frequently Asked Questions
What Is Semolina Flour?
Semolina flour is a coarse, pale-yellow flour prepared from hard durum wheat that is high in protein and promotes robust gluten production. It is a popular ingredient in Italian breads, pastries, and couscous. Its peculiar texture and nutty flavor make it a popular ingredient in baking and pasta-making around the world.
Is Semolina Flour Gluten-Free?
Semolina flour is not gluten-free since it is derived from durum wheat, which includes around 80% gluten in its protein content. Although it looks like cornmeal, it is not suitable for people who are gluten intolerant or allergic to wheat. People with certain disorders should avoid semolina and its products.
How To Store Semolina Flour?
Semolina flour has a short shelf life due to its high protein content. It has a shelf life of up to a year if kept cool and dark. Freezing extends its lifespan. To keep it fresh and free of moisture and pests, always store it in a firmly sealed container.
Can I eat semolina every day?
As long as you are not allergic to gluten, you can take semolina flour every day. Be careful if you have sugar issues; you must watch your semolina intake.
Does semolina spike blood sugar?
Semolina flour has a lower GI (Glycemic Index), so it will not cause a rapid spike in your blood sugar. However, the GI is higher than that of a few other flours, so always consume it in moderation.
Is semolina flour healthy?
Semolina is packed with good nutrients such as iron, fiber, protein, and B vitamins, making it a healthy flour. It is also better than all-purpose flour as all-purpose flour lacks fiber and protein.
Is semolina flour whole grain?
Since semolina flour is made from whole durum wheat kernel, including the bran, germ, and endosperm, it is whole grain.
Is semolina flour wheat?
Yes, semolina flour is made from a type of wheat called durum wheat.
Does semolina flour go bad?
Yes, semolina flour can go bad and have a rancid or sour smell if it is not stored properly. Always store it in the fridge in an air-tight container to be safe.
Where to find semolina flour?
Semolina flour is popular worldwide and easily available in most supermarkets and grocery stores. It is usually placed next to all-purpose flour in most stores. You can also order semolina flour online.
Can I substitute semolina for all-purpose flour?
Yes, you can use semolina flour in place of all-purpose flour. Remember, since both flours are produced differently, the taste, texture, and flavor might differ when you substitute semolina flour for all-purpose flour.